Tiger Pose

Vyaghrasana · व्याघ्रासन

Tiger Pose

Vyaghrasana · व्याघ्रासन

BackbendSpinal

Level

Beginner

Body

Backbend, Spinal

How to practice

From hands and knees, lift one bent leg behind you with a small, steady movement. Keep both hands down and the lifted knee low. Let your belly support your back so the waist stays comfortable.

Benefits

Strengthens the buttocks and back while developing balance and coordination from a hands-and-knees base.

Who should avoid or modify

Pad the supporting knee and keep the pelvis steady. Lift the leg without collapsing the lower back; omit any foot grab if it strains the knee or shoulder.

Recommended next

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Cat Pose

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Cow Pose

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Child's Pose

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Downward Dog Pose

Adho Mukha Shvanasana

Counterposes

Poses that balance and release this shape

Beginner0

Cat Pose

Marjarasana

Beginner0

Child's Pose

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Flows with this pose

Community flows that include this asana

Build a flow with this pose

Open the canvas and sequence asanas into your own practice.

Tiger Pose

Vyaghrasana · व्याघ्रासन

Tiger Pose

Vyaghrasana · व्याघ्रासन

BackbendSpinal

Level

Beginner

Body

Backbend, Spinal

How to practice

From hands and knees, lift one bent leg behind you with a small, steady movement. Keep both hands down and the lifted knee low. Let your belly support your back so the waist stays comfortable.

Benefits

Strengthens the buttocks and back while developing balance and coordination from a hands-and-knees base.

Who should avoid or modify

Pad the supporting knee and keep the pelvis steady. Lift the leg without collapsing the lower back; omit any foot grab if it strains the knee or shoulder.